Autumn Anxiety: What is it?
Photo: “Colorado Autumn” by Peter Kunasz
Turning the calendar page from August to September marks summer coming to a close, and the beginning of a new autumn season. With this transition comes cozier clothing, pumpkin and apple-flavored treats, and colorful changes in nature. Fall also marks the beginning of a new school year, a time filled with many holidays and celebrations, and generally a busier time of year for all. These events during this time of year can elicit feelings of anxiety, and sudden anticipation of all the things autumn brings can feel incredibly emotionally and mentally taxing. Did you know that this a fairly common feeling and even has its own term? Feelings of increased worry and anxiety in the fall is unofficially known as “autumn anxiety”, named in 2005 by psychologist Gillian Scully.
There are two important changes at this time of year that may explain the influx of these feelings; physical and environmental. Physically, the chemicals in our brains change when the seasons do. Decrease in sunlight leads to lower serotonin levels, a hormone that affects mood, appetite and sleep patterns. There is also an increase in melatonin, which makes us sleepier and more prone to symptoms of depression. Environmentally, social and physical surroundings begin to look different from summer to fall, such as less outdoor activities, booked calendars and preparing for several holidays. Holidays are often a source of stress for people, in thinking about gatherings to attend, interacting with relatives, cooking, and balancing numerous commitments.
Seasonal Affective Disorder (SAD) is a widely recognized condition in which seasonal patterns, particularly fall and winter months, affect our mental and physical health. With SAD, shorter days and less sunlight during this time of the year are marked with feelings of depression, irritability, and low-energy (Melrose, 2015). Patricia Thornton, PhD, notes that “autumn anxiety” may be the anticipation of SAD coming, as fall leads into winter when it is the darkest and coldest, and low or depressed moods tend to feel the strongest. She also notes that seasonal feelings of anxiety in the body may be an “anniversary reaction”, meaning that our body remembers this emotionally-charged and difficult time of year from the past. Our unconscious anticipates that this time of year will be tough again, which can generate a sense of nervousness or even sadness.
Though you may feel a sense of “autumn anxiety” sneak in this year, there are many ways in which you can cope with it. Enjoying as much sunlight as possible, such as spending time outside, may provide relief. Similarly, as daylight does begin to shorten, a bright light source can be effective in improving mood, a common tool used in the treatment of SAD. A new season can also be a great opportunity for a fresh start, or to try something new! Though many think of spring as a time for cleaning, fall is a great time to reorganize and declutter too. Beginning a new hobby may also be beneficial in mixing up your typical autumn routine, and provide a chance to get engaged in an interest that you have been meaning to get around to. Lastly, reframing your outlook on the season may help with your feeling during the season. Thornton states that humans have the tendency to focus on loss, such as the loss of available sunlight or the change in temperature, so reframing your thoughts to what you have during this season can be powerful, such as the chance to be cozy indoors, enjoy autumnal decorations in your home or to spend quality time with a furry friend!
Autumn anxiety is real and here's what you can do about it. (2021) Interim, Inc. Retrieved August 30, 2022, from https://www.interiminc.org/2021/10/29/autumn-anxiety-is-real-and-heres-what-you-can-do-about-it/
Cassata, C. (2019). Autumn anxiety: Why you may feel more stressed this season. Healthline. Retrieved August 30, 2022, from https://www.healthline.com/health-news/autumn-anxiety
Melrose, S. (2015). Seasonal affective disorder: An overview of assessment and treatment approaches. Depression Research and Treatment, 2015, Article 178564. https://doi.org/10.1155/2015/178564